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The glycemic index is a measure of the ability of a food to raise blood sugar levels after it is eaten. The index compares the blood sugar response to a particular food with the body’s reaction to pure glucose, which is given the value of 100. For example, if a food raises blood sugar only half as much as pure glucose, that food is given a glycemic index of 50. The portion size used to test the glycemic index of various foods is the amount that contains 50 grams of carbohydrate. Some research has used white bread instead of glucose as the standard of comparison for determining the glycemic index of foods. The glycemic index of a food is governed by several factors, such as the form of carbohydrate it contains, the amount and form of fiber it contains, how much processing and cooking it has been subjected to, and the presence of other substances such as protein and fat.

Glycemic load is a related measurement calculated by multiplying the glycemic index of a food by the amount of carbohydrate contained in a typical serving of that food. Glycemic load may be more reliable than glycemic index as a predictor of how a food will affect the blood sugar level. That is because some foods with a high glycemic index (such as carrots) contain such a small amount of carbohydrate in a normal serving that they would not be expected to raise the blood sugar level very much. Carrot juice, on the other hand, which contains a relatively large amount of carbohydrate, would produce a substantial increase in the blood sugar level.

How do people use the glycemic index?

People most often use the glycemic index to choose carbohydrate-containing foods that will only minimally raise their blood sugar levels, with the intent of preventing health problems associated with either high blood sugar or the body’s reaction to rising blood sugar. These health problems may include weight gain, diabetes, the insulin resistance syndrome, hypoglycemia, and heart disease. Foods with a glycemic index of 55 and below are considered ideal for those trying to consume low-glycemic-index foods.

The following foods rank highest on the glycemic index. These foods should be avoided or kept to a minimum by those wishing to consume a low-glycemic-index diet

So how do you reduce that glycemic load on your body?
You:
eat sugar -> body detects high sugar -> pancreas pumps out insulin
and large amounts of sugar are stressful to the pancreas, so I'm wondering if we know of any proven ways to decrease that stress somehow.

I'm thinking, what if you ate a high protein meal before eating the sugar? If your stomach has a harder time breaking down these complex proteins, then maybe it would create a timed release effect on the sugar in the stomach so that it doesn't all rush down to your intestines immediately which may reduce the stress by spreading out the sugar release and having less of a spike.

Which leads to asking: how does the pyloric valve even decide to when to open and close? Is it when the entire contents of the stomach are properly digested? If so, then that first theory would work, assuming that it's the intestines that detect the sugar and send the signal to the pancreas.

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